A slim and toned body to freely wear in Spring is the dream of many girls.
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What is HIIT?
HIIT is the acronym for High Intensive Interval Training – high-intensity interval training.
Principles of HIIT
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When performing HIIT, the body will operate at maximum capacity for short periods of time in each movement.
Benefits of practicing HIIT
Lose weight quickly, burn excess fat
As mentioned, HIIT is most famous for its ability to banish unwanted fat.
Improve cardiovascular health
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HIIT exercises promote metabolic activity, helping the cardiovascular system circulate.
Enhance growth hormone
According to health researchers, HIIT exercise not only helps lose weight quickly but also increases insulin levels which are beneficial for the body.
Popular HIIT exercises
Before performing HIIT exercises, be sure to warm up your body thoroughly so your body can adapt.
Day 1 – Jump Jack
Doing:
Stand up straight, legs together, hands pressed close to your thighs
Use your strength to jump up high, at the same time, bring your legs to the sides, arms high above your head and touching each other
Return to the old position
Repeat the movement 20 times, remember to jump continuously to optimize effectiveness
Day 2 – Basic Squats
Doing:
Stand up straight, legs wider than shoulder width, knees and feet facing outward
Keep your back straight, arms forward
Squeeze your abs, inhale deeply and slowly push your hips and buttocks back like a squat position.
Hold the pose for about 3 to 5 seconds
Exhale and stand back up to the starting position
Repeat the movement 15 to 20 times
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Day 3 – Thigh raises
Doing:
Start in a standing position, legs together, hands placed lightly at your sides
Perform a running movement combined with raising your thighs, at the same time, bend your elbows and swing back and forth
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Day 4 – Mountain Limber
Doing:
Start in Plank position, legs straight
Eyes looking parallel to the floor, hands resting straight on the floor
Take turns bending your legs forward similar to a mountain climbing position, your back should not be low
Note, you should perform the movements decisively and continuously
Day 5 – Plank movement
Doing:
Lie face down on the floor, prop your elbows perpendicular to your shoulders, eyes looking forward
Use your strength to lift your toes and at the same time, push your body up so that your shoulders, back and legs are in line
Day 6 – Side Kick
Doing:
Stand up straight, legs together, hands curled into fists and placed at shoulder level
Bend one leg up and kick it to the side
Do 15 times and then repeat with the other leg
Day 7 – Burpees
Doing:
Lie on your stomach similar to the Plank movement, with both hands flat on the floor
Tighten your abdominal muscles and stand on tiptoes to touch the floor, making sure your back and neck stay straight
Keep your arms still, use your strength to jump forward, bend your knees, and stand on tiptoes
Jump back to the starting position
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